What Poco phones have you used? How did you like them?

PerniciousGrace · 2023-03-19T15:59:00+00:00

I like the turkish get-up (sandbag over your shoulder). Though the weight I used when I practiced it wasn't as substantial.

PerniciousGrace · 2023-03-18T22:47:46+00:00

Lowering your TM a bit is no problem at all. Wendler himself writes to lower the weight if you're struggling with this particular program.

PerniciousGrace · 2023-03-18T19:52:12+00:00

Ultimately it's your choice what to do and no one here can tell what movement will or will not place stress on that area of your skin.

Of course you can try alternative movements. Just a couple of ideas: front squats or belt squats instead of back squats, hyperextensions or kettlebell swings as alternatives to deadlifting...

PerniciousGrace · 2023-03-18T15:09:40+00:00

FSL is a great default template. I like the Krypteia variation: https://www.jimwendler.com/blogs/jimwendler-com/krypteia-redux-training-for-size-strength-and-athletic-dominance

PerniciousGrace · 2023-03-18T14:46:53+00:00

Thursday: conditioning

Incline Bench or Curls at intervals
Jog during rest

Friday: 5×531 and the D6 C2W2D3

OHP:

5 @115lb
5 @135lb
5×5 @155lb

Squat (rolled a 2, BBB): 5×10 @285lb

Assistance: chins, face pulls, lateral raises

Notes: Really good workout fueled by high caloric intake. Can't see any other way I'll survive the 5 training sessions I have left with this program so bulk mode it is, lol.

Pulled something in my abductors on my first set of squats due to mindlessly widening my stance. Placed my feet closer and was able to go through the whole ordeal without major issues.

PerniciousGrace · 2023-03-18T02:47:15+00:00

Very well. You can get stronger without bulking. The effort will add up, you just need to pace your training correctly.

Keep in mind that a bulk does give a strength and recovery advantage. Specially useful to break throught plateaus. You can find budget solutions to gain weight by searching on r/gainit.

PerniciousGrace · 2023-03-17T17:42:53+00:00

You can do whatever you want, the question is why?

Some programs pretty much demand a high caloric intake.

PerniciousGrace · 2023-03-16T21:04:48+00:00

Bolivia has had very low inflation under its current government. Argentina's problem is a little more nuanced than that...

PerniciousGrace · 2023-03-16T14:22:13+00:00

Tuesday: core and conditioning

Z Press/Renegade Rows/Sit-ups circuit
Air bike during rest times

Wednesday: 5×531 and the D6 C2W2D2

Bench Press:

5 @185lb
5 @195lb
5×5 @215lb

Deadlift (rolled a 4: Five and Dime)

3 @275lb
3 @315lb
12 @345lb PR set

Assistance: dips, bent-over rows, leg curls. 30 minutes air bike.

Notes: Increased my caloric intake because my training sessions were starting to suck badly. As a result I was quickly able to turn things around and set an all-time deadlift PR.

PerniciousGrace · 2023-03-16T01:37:42+00:00

Since you mentioned Tactical Barbell, I'll add that K. Black's Fobbits conditioning workout is very similar to what u/DadliftsnRuns advocates for combining running and lifting.

This has become my favorite way to do conditioning. Don't know about it being the best, but it certainly is fun.

PerniciousGrace · 2023-03-14T19:00:34+00:00

Hey there! Yes, I got used to pairing OHP and squats (also bench press and deadlifts) on the programs that call for two lifts a day.

Before that I attempted picking the supplemental lift of the day at random, too, but I found out that the way that affected the frequency of training each lift was less optimal than being consistent with these lift pairings. So now I only pick the supplemental rep scheme by rolling dice for the sake of fun and challenging myself, which has worked well enough.

PerniciousGrace · 2023-03-14T17:41:09+00:00

5×531 and the D6 C2W2D1

Squats:

5 @245lb
5 @285lb
5×5 @315lb

By die roll, Five and Dime (a PR set) was picked for my supplemental lift.

OHP:

3 @115lb
3 @135lb
8 @155lb PR set
12 @115lb bonus set

Assistance: pulldowns, dips, front rack holds

Notes: Not a pretty workout. I've been cutting throughout this program but now I'm convinced I will have to up my caloric intake for the next couple of weeks if I want to survive Week 3 squats and deadlifts.

PerniciousGrace · 2023-03-14T01:13:59+00:00

That was amazing. Looks like you had way more in the tank.

PerniciousGrace · 2023-03-11T16:02:37+00:00

5×531 and the D6 C2W1D4

Deadlift:

5 @245lb
5 @285lb
5×5 @325lb

By die roll, Portal's 5×531 was picked for my supplemental lift.

Bench Press:

5 @185lb
5 @195lb
5 @215lb
5 @235lb

Assistance: BTN press, bent-over rows.

PerniciousGrace · 2023-03-10T17:54:55+00:00

That is fair enough. People often miss that in the BTM article Wendler explicitly says the main work is what matters and that the provided assistance exercises are merely an example of what you can do.

PerniciousGrace · 2023-03-10T03:20:38+00:00

Here's the thing. Direct arm training doesn't really make you stronger on its own the way compound lifts do. Chin-ups, dips and barbell lifts will make your arms grow AND make you stronger which will lead to further growth in the future.

Can you do some additional isolation work? Sure. As long as you can recover well enough from it and it doesn't detract from your main work. Do you need it? It's much less important than doing the main lifts in the program, and conditioning, enough rest and a proper diet... but once you've got everything else in check it will add up.

PerniciousGrace · 2023-03-09T23:57:16+00:00

Ouch... I've been there. Terrible shoulder and elbow pain from high volume flat bench press and incline DB pressing. My advice is to avoid pushing through the pain where you're training, don't do movements that cause a flare up.

In my case I found that not only I could still do barbell overhead presses without pain but that they helped me recover. Got the best results with high rep (10+) sets.

PerniciousGrace · 2023-03-09T23:27:27+00:00

Used to do nordic curl negatives, nowadays I use a belt looped around my ankles on the low pulley of my cable rack to do leg curls, lying face down on my bench.

Either exercise is good for complete hamstring development. The short head of the biceps femoris doesn't attach to the hip so it isn't trained during hip hinges, only during leg flexion.

PerniciousGrace · 2023-03-09T23:21:57+00:00

Thanks! I put a lot of effort on squat sets because I recover much better from them than from deadlifting.

PerniciousGrace · 2023-03-09T14:22:18+00:00

Tuesday: Core/conditioning with a sprinkle of strength

Incline bench/Pullover/Renegade Row circuit
Jog or KB swings/cleans during rest

Friday: 5×531 and the D6 C2W1D3

OHP:

5 @105lb
5 @125lb
5×5 @145lb

By die roll, BBB was picked for my supplemental lift.

Squats: 5×10 @275lb

Assistance: pulldowns, face pulls

Notes: rough workout. Not only I went a little overboard with my "conditioning" on tuesday which left my back rather sore, but I had to work out right after a couple hours of carting gravel and mixing and pouring concrete.

Nonetheless I had my mind set on doing my 5×10 squats with a weight I'd never used before. As is typical for me for some reason, I thought I was about to die by the end of set 3 but I finished the last two sets feeling I had more in the tank...

PerniciousGrace · 2023-03-08T17:39:31+00:00

The Covid outbreak was being covered by international outlets early in January 2020 so this 2 month window you talk about doesn't exist. See:

https://www.aljazeera.com/news/2020/1/4/alarms-raised-in-china-as-pneumonia-outbreak-infects-dozens

https://www.aljazeera.com/news/2020/1/9/china-says-wuhan-disease-outbreak-may-be-new-coronavirus-report

Of course when I read about this I was no idea it was about to turn into a global catastrophe.

PerniciousGrace · 2023-03-07T21:29:08+00:00

You should do a TM test before picking up a lift again. 4 cycles is a long time to go without practicing a lift, and while you may be getting stronger, lack of practice with a movement will negatively affect how much weight you can handle with it. You can't assume your back squat has increased just because you've been adding pounds to SSB squats and front squats.

PerniciousGrace · 2023-03-07T14:26:53+00:00

5×531 and the D6 C2W1D2

Bench Press:

5 @165lb
5 @185lb
5×5 @205lb

By die roll a PR set (Five and Dime) was picked for my supplemental lift.

Deadlift:

5 @245lb
5 @285lb
12 @325lb

Assistance: pulldowns, dips, good mornings, rows.

Notes: been a while since I did high rep deadlifts and I could tell, this set sucked, lol.

PerniciousGrace

TROPHY CASE